Spring onion (Allium fistulosum), also known as salad onions or green onions, belongs to the “Allium” family and is closely related to garlic, shallots, and onions. Green onions have also attracted various kitchens across the globe, especially the continental and Chinese. It has long green leaves with tender white bulbs.

These spring onions make stir-fry and salads look unique and delicious. You can find it in sauces, dips, salsa, sizzlers, etc. It makes your dish look and taste good and offers many health benefits. We will see its health benefits, nutrients in green onion, and spring onion vitamins in detail in this blog.

Nutrients and vitamins in spring onions

Nutrients and vitamins present in spring onions are phosphorus, magnesium, folate, calcium, vitamin A, k, c, and vitamin B2, and a fair amount of fibre. These are also very low in carbs, fats, and calories. They are also rich in antioxidants, quercetin, and sulfur-rich compounds. Other nutrients in green onions are chromium, copper, and thymine.

Spring Onion Key Bioactive Compounds

• Organosulfur compounds (e.g., allicin, diallyl disulfide) and flavonoids (quercetin, kaempferol) are present, offering antioxidant, anti-inflammatory, antimicrobial, and cardioprotective effects 
• Phenolic acids (ferulic, p‑coumaric) also contribute to antioxidative and anti-cancer activities 

Types of Green Onions

The 5 main types of green onion include:

1. Scallions: Scallions or spring onions are slender with long green leaves and small white bulbs. These are often used as a garnish for salads, soups, and various dishes due to their mild, fresh flavour. One of the notablespring onion benefitsis its ability to reduce digestive and intestinal disorders. The fiber and probiotic content help eliminate toxic waste, improve digestion, and enhance mineral absorption.
2. Welsh Onions: Welsh onions or bunching onions, are long and slender, similar in appearance to scallions but typically larger. These green onions are commonly used in stir-fries, omelettes, and as a topping for baked potatoes. Their mild onion flavor makes them versatile and suitable for many dishes, especially those that benefit from a subtle onion taste without the sharpness of regular onions.
3. Leeks: Leeks are larger green onions with white stems and dark green leaves. They have a thick, cylindrical shape. Leeks are popular in soups, stews, and quiches. They offer a distinctive mild onion taste that becomes sweeter and more flavorful when cooked. Leeks are often used in recipes where their texture and mild flavor can shine, such as in vichyssoise or leek and potato soup.
4. Chives: Chives are very thin, hollow, and bright green. They grow in small clumps and are known for their delicate appearance. These green onion are typically used as a garnish for baked potatoes, omelets, and salads. They have a delicate, onion-like flavor that is less intense than other green onions, making them ideal for adding a subtle hint of onion without overpowering the dish.
5. Egyptian Onions: Egyptian onions are unique in that they form clusters of small bulbs at the top of the stem. These are also known as “walking onions” because the bulbs can fall and start new plants. These green onions can be pickled, used in relishes, or as a unique garnish. They have a mild, sweet taste that is different from the typical sharpness of other onions, making them a delightful addition to various dishes, especially those that benefit from a sweet onion flavor.

Properties of Spring Onion:

• Antioxidant and anti-inflammatory: Protects cells and inhibits inflammatory markers.
  
• Cardiovascular: May lower blood pressure and support healthy arteries.
  
• Antimicrobial and immune support: Contains natural agents supporting immune defences.
  
• Anticancer: Promotes apoptosis in cancer cells in lab studies.
  
• Digestive: Acts as a prebiotic, promoting healthy gut flora.
  
• Metabolic: Benefits in regulating weight and blood sugar.

How to Use Spring Onion?

Spring onions are used in various forms across different cuisines. Here are some common ways to use them:

1. Salads to add a fresh, crunchy texture
2. Green chutneys for an extra zing
3. Indo-Chinese dishes like fried rice, noodles, and manchurian
4. Sautéed with tomatoes, garlic, and ginger to form the base for various curries
5. Bhajis and Pakoras
6. Added to South Indian soups like rasam for added flavor
7. Manchow Soup
8. Stuffed into dough to make spring onion parathas
9. Mixed with spices and stuffed into kulchas or naans

Spring Onion Benefits for Health

1) Spring onion benefits in maintaining blood pressure

As we discussed above, it is rich in sulphur-containing compounds. These sulphur compounds are helpful in supporting healthy blood pressure levels. Hence, people managing blood pressure concerns may consider adding green onions to their diet. Just make sure you are not adding too much salt while cooking this vegetable, especially if you are dealing with hypertension, as excess sodium can raise blood pressure.

2) It benefits in improving immunity

Spring onion is rich in vitamin C, which plays an essential role in supporting immune function. It even helps in building white blood cells (WBCs), which are the body’s natural defenders against infections. This vitamin C also contributes antibacterial properties, which may support the body in managing common conditions like cough, flu, and cold. The only thing to keep in mind is to consume spring onions fresh, as vitamin C is sensitive to air exposure and may decrease if left out too long. Salads, like a vegetable salad with spring onion or a sprouted spring onion salad, are great ways to enjoy their benefits.

3) Spring onion benefits in coping with Diabetes

The sulphur compounds and antioxidants such as quercetin present in spring onion  help in supporting healthy blood sugar levels. It helps in supporting insulin activity. Hence, diabetic patients may consider adding it to their diet in various forms, though it should complement, not replace, medical treatment.

4) Spring onion benefits in reducing the risk of cancer

The antioxidant and sulphur compounds in spring onion help the body manage harmful free radicals. Free radicals are unstable molecules that arise due to factors like pollution, stress, and normal body processes. Managing free radicals may help reduce oxidative stress, which is linked to the development of some chronic diseases, including cancer.

5) Spring onion benefits in preventing stomach complications

The fibre present in it should be credited for this. Whether you eat it raw or cooked, it will help your digestive system work like wonders. So, incorporate them into your diet without any concern.

6) Benefits of keeping your heart healthy

It also helps in maintaining heart health by supporting healthy cholesterol levels. The vitamin C present in them also plays a role in reducing the risk of heart disease. Research suggests that vitamin C helps lower inflammation and supports the relaxation of blood vessels, promoting better blood flow to the heart and reducing the risk of heart-related issues like heart attacks or strokes.

7) Benefits in improving skin health

The vitamin c present in spring onions is the nutrient that helps in collagen synthesis in the body. This collagen is essential to maintain skin elasticity. It also provides the necessary smoothness to the skin and even helps in preventing wrinkle formation.

8) Help with weight loss

Being very low in fats and calories, spring onion or green onion are considered weight-loss vegetables. Also, the fibre in them gives you the feeling of fullness, due to which you do not eat much, and it promotes weight loss.

9) It benefits eye health

It is an excellent source of vitamin A and antioxidants, which play an essential role in keeping the eye healthy and helps in preventing the loss of vision.

10) Benefits in building bone health

Research has shown that eating 3 spring onions every day can fulfil the vitamin K requirement of the body. This vitamin k is essential for blood clotting and bone health. Studies have shown that people who consume green onions have decreased risk of osteoporosis.

Some healthy spring onion recipes

Spring onion curry:-

1. In a heated pan, add 1 bunch of finely chopped spring onion (white part) and 1/2 tsp of kalonji and saute for 1/2 min over high flame.
2. Add 1 tsp. of ginger garlic paste. 1 chopped onion, 2 chopped tomatoes, 2 choppedgreen chillies, and a pinch of salt reduce the flame and cook till the tomatoes are soft and mushy.
3. Add 2 tsp. of coriander powder, 1 tsp. of red chilli powder, 1/2 tsp. of turmeric powder, and mix well. Then add 2-4 tablespoons of water and cook for 2 minutes.
4. Now add the green part of the spring onion, salt, and mix. Again, cook it for 2-3 minutes.
5. Add 1/4 cup of water and close the lid of the pan and cook for 4- minutes.
6. Now add garam masala powder according to your taste, mix and serve.

Thai prawn, spring onion and ginger stir-fry

1. Take 200 grams of prawns in a bowl. Add 3 crushed garlic cloves, 1 chopped chilli,1 tbsp castor sugar, and 1 bunch of coriander stalks in a mixer, and grind. Add 3 tbsp. of fish sauce and 1 tbsp. Lime juice, then marinate the prawn in this.
2. Then in a wok, add 1 tbsp. oil and heat it, add 8 chopped spring onions and 3 inches ginger and sauté for 1 min. Add 1 tbsp soy sauce,1 red pepper (chopped), and 1 tsp of black pepper and sauté.
3. Then add some prawns in some oil and toss them for a few min until the prawns turn pink. Add the remaining marination and mix, then add the stir fry of spring onion and ginger over it and serve hot.

Conclusion

Spring onions are a low-calorie, nutrient-dense vegetable rich in vitamins (A, C, K, B9), minerals, fibers, and bioactive compounds like organosulfur compounds and flavonoids. Evidence—from lab studies, animal models, and meta-analyses—supports their role in antioxidant defense, cardiovascular health, metabolic balance, antimicrobial protection, digestive well‑being, and potential cancer prevention when included as part of a varied diet.

Frequently Asked Questions (FAQs)

References:

• Goyal, R., Thakur, A., & Nanda, V. (2025). Comparative analysis of nutritional, functional, and antioxidant properties of botanical parts (bulb, pseudostem, leaves) of spring onion (Allium fistulosum) varieties for exploring its waste utilization potential. Food Bioscience, 66, 106239. https://doi.org/10.1016/j.fbio.2025.106239
• Kim, H., Yoon, J. B., Han, J., Seo, Y. A., Kang, H., Lee, J., & Ochar, K. (2023). Green Onion (Allium fistulosum): An Aromatic Vegetable Crop Esteemed for Food, Nutritional and Therapeutic Significance. Foods, 12(24), 4503. https://doi.org/10.3390/foods12244503